Mediterranean Diet Write For Us
What is the Mediterranean Diet?
Mediterranean Diet Write For Us: It is a form of a diet based on the traditional cuisines of Greece, Italy, and other countries bordering the Mediterranean Sea.
Besides, plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices, are the staple of the diet. And also, olive oil is the primary source of added fat. So, Fish, shellfish, dairy, and poultry are in moderation. In addition, use red meat and sweets occasionally.
Why the Mediterranean Diet?
Firstly, Interest in diet began in the 1950s when heart disease was not as common in Mediterranean countries as in the United States. Since then, numerous studies have confirmed that the Mediterranean diet helps prevent heart disease and stroke.
So, the Mediterranean diet is related to consuming fresh and natural foods like olive oil, fruits, vegetables, legumes, nuts, vinegar, cereals, fish, milk, and cheese. And also, It is necessary to avoid industrialized products such as cold meats, frozen foods, and pre-manufactured foods.
Further, this diet is a type that helps change your lifestyle, and you don’t always have to be low in calories to help with weight loss, as it naturally helps improve metabolism and promote weight loss and weight control.
Tips for Mediterranean Diet
Food should base on natural products, mainly of vegetable origins, such as olive oil, brown rice, soybeans, eggs, and milk.- Eat fish at least twice a week, as they are good sources of protein and fat.
- Use olive oil instead of butter to prepare food. Olive oil and vegetable oils like canola and flaxseed oil are high in heart-healthy fats.
- Serve fresh fruit for dessert. Increasing the consumption of fruits and vegetables is a critical point in this diet, as they provide fiber, vitamins, and minerals to the body.
- Living in the Mediterranean style also means being physically active and sharing meals with loved ones.
- Usage of Milk and skimmed products – To improve the diet and reduce fat consumption, it is advisable to favor skimmed milk, plain yogurt, and white cheeses such as ricotta and cottage cheese.
- The Mediterranean diet is rich in whole foods, which include: grains such as oats, rye, and barley; rice; wheat pasta; and whole-grain bread.
- Increasing the consumption of fruits and vegetables is a critical point in this diet, as they provide fiber, vitamins, and minerals to the body.
- Food should be related to natural products, mainly vegetable origins, such as olive oil, brown rice, soybeans, eggs, and milk.
Advantages of Mediterranean Diet
- Lower risk of developing cardiovascular disease, cancer, diabetes, and degenerative diseases;
- Protects the body from atherosclerosis and thrombosis;
- It is a cheaper version;
- It contains more nutrients than industrialized foods, providing a more significant amount of vitamins and minerals;
- And also, it makes the diet more varied, excellent for children’s palate, allowing them to eat vegetables and salads more easily.
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